Green Sauce!

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If a healthy, easy-to-make sauce that is delicious on just about everything sounds appealing, you must try the ‘Green Sauce’ created by nutrition expert Dana White. (Dana is a registered dietitian, certified athletic trainer and author with a specialty in culinary nutrition, recipe development and sports nutrition. She is the nutrition expert for Food Network.com and founding contributor for Food Network’s Healthy Eats blog.)

Dana miraculously reverse-engineered my absolutely favorite food item at a local Venezuelan restaurant, and I have now made this three times since she posted THE Green Sauce recipe on her blog, Dana White Nutrition.

Dana explains this sauce is a personal obsession (which I share) and describes it as:

“It’s a salad dressing, dipping sauce, sandwich spread, or medium with which you smother anything and immediately like it more. Inspired by a local Venezuelan restaurant in Norwalk, CT. I had to come up with a similar recipe as I can’t make it there as often as I would like (ahem, every day) …..and don’t worry, it’s super easy to make.

Shortly after tasting it, you’ll be putting it on EVERYTHING.”

Courtesy: Dana White

She’s very right: this recipe is extremely easy to make, and so far I’ve sauced fish, chicken, tacos, rice, vegetables, and salad (and you know I do not care for salad) with this delectable sauce. Sometimes I even spill a little so I can lick it up with my finger.

Dana was kind enough to answer several questions I had upon making it for the first time. Following are a few notes I included in my version of the recipe (the recipe is totally Dana’s – I just added a bit more info for those of us who need more detailed recipe directions and hints, LOL).

  • Unlike thyme, with cilantro you can use both the leaves AND the stems, and in this recipe you need to use the stems.  Not the very end/woody part of the stems—you’ll want to cut those off. But toss the stems in because as that makes it far easier to make this recipe than if you had to pull all the leaves off AND it helps give the sauce the right consistency.
  • I use diced onion because I don’t have a very powerful blender but Dana says she just tosses a 1/4 of an onion in one big chunk into the blender.
  • The first time you make it, I recommend using a whole jalapeno with half its seeds (but trim off the stem of course). I found it was not too spicy—but if you really don’t like any spice, you can, of course, remove the seeds and ribs before putting in the jalapeno. And don’t forget to wash your hands after handling the jalapeno!
  • I do not care for raw onion and used too much of it in one of my batches. That said, the raw onion taste dissipates so don’t worry that it will be too raw-oniony. It won’t.
  • This sauce is incredibly versatile. You can eat it cold. You can put it atop anything you are microwaving. You can put it atop fish or chicken or any protein you are baking. I haven’t yet sauteed with it but I bet you can do that too.

It’s low in fat and avocado provides healthy protein – whip it up and brighten your heart-healthy meals!

Green Sauce
Servings: 2 cups
Calories: 46 kcal
Author: Dana White
Ingredients
  • 1 avocado
  • Juice of 2 limes
  • 2 cups fresh cilantro leaves and stems
  • 1 jalapeno pepper
  • ¼ white onion
  • 2 tablespoons white vinegar
  • 1 tablespoon honey
  • 1 teaspoon kosher salt
  • 1 cup water
Instructions
  1. Juice limes. Trim top off jalapeno (and seed if you don't want at all spicy; my preference is to seed half for a mild kick). Prepare cilantro (chop and discard any brown or woody ends (but keep stems!), rinse and spin/pat dry.)

  2. Combine ingredients in a blender -- no need to chop much of anything - just throw it all in blender.  (If your cilantro is still very wet, reduce the water by a bit).  Blend/puree until smooth

  3. Taste for seasoning and adjust as needed.
  4. If mixture appears too thick, add a little more water.
Nutrition Facts
Green Sauce
Amount Per Serving (0.25 cup)
Calories 46 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 147mg 6%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g 2%
* Percent Daily Values are based on a 2000 calorie diet.
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